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Gluteal bridge on one leg
Performing Techniques
- Lie down on the mat. Lift one straight leg up and bend the other and place it on a support, in our case a step.
- Then lift your pelvis up, until a straight line is formed from the shoulder blades to the knee of the supporting leg, but don’t arch your back.
- Then lower yourself back down.
- Make sure that the knee does not move sideways, the movement goes in a straight line.
- Repeat on the other side.
Hip lift lying on a support
You can use any support, in our case it is a step.
Technique of execution
- Lie on your stomach, bend your legs and move your knees apart, while connecting the feet, try also to bring them as close to the body as possible.
- Put your hands on the floor or grasp the step.
- As you exhale lift your legs up to a position parallel to the floor, tense the thigh muscles.
- Use the strength of your thigh muscles to bring yourself back to an upright position.
Leg extension with an elastic band
Technique
- Lie on your side, fix the elastic band on your hips. Place the lower hand on the elbow.
- Push your leg up as much as possible. The lower leg does not move, creating tension in the elastic band.
- Bring the leg back in, the movement is performed smoothly.
- Repeat on the other side.
Gluteal bridge with knee extension
Technique
- Put an elastic band for fitness on your hips. Lie on the floor, bend your legs and rest them on the floor. Arms straight along the body.
- Lift your pelvis up. At the extreme point, gently bring your knees apart.
- Then bring your legs together and lower yourself down.
- Repeat the movement without dropping your pelvis to the floor.
